Smith Machine Overhead Shoulder Press

Also called smith shoulder press, smith overhead press and smith military press.

Works

Shoulders, plus triceps

Equipment

Machine

Level

Beginner

Type

Compound

How to do it

Setup. To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.

1. Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
2. Slowly begin to lower the barbell until it is level with your chin while inhaling.
3. Then lift the barbell back to the starting position using your shoulders while exhaling.
4. Repeat for the recommended amount of repetitions.

Cues

• Seat so the bar clears the nose.
• Wrists stacked over elbows.
• Lower to chin height.
• Press up and lock out.

Common mistakes

• Arching the low back.
• Bar too far in front.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Harder

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